Shut-Down Routines for Your Brain

January 10, 2017 – 6:15 am
  If you want to do an exceptional job: set your perspective that you're starting work when you're going to sleep, for your brain readiness the following day depends upon your sleep the prior night.  Much like growth doesn't happen when you exercise but when you recover, Quality of Work doesn't begin when you wake, but when you go to bed.  Clause Debussy said: Music is the space between the notes. Brain readiness happens during the space between waking consciousness.  So PREPARE to go to sleep. Establish shut-down rituals:  gentle mobility,  long exhales,  prayer  and after 9PM:  no artificial light, screens or devices,  no food, snacks, or sugars, no fluids or alcohol;  supplement with L-Theanine and slow-release 5HTP only before bed. And create what I call a "Mind Fortress" - only allow thoughts on enjoyable memories. Build walls around your thoughts and let no unsolved problem intrude. Reflect - don't think. (This is a skill and requires practice.) With practice of your shut-down routine, ...

Are You a Self-Actualizer or a Transcender?

January 3, 2017 – 5:00 am
"Theory Z" was the final theory by Abraham Maslow. Published after his death, this posthumous contribution to his body of work redefined his Pyramid of Needs by differentiating between Self-Actualizers and Transcenders. In his early work on the Pyramid of Needs, he originally had stated that only 1% of the populations became Self-Actualizers. Having taught tends of thousands mental and physical high performers, I can state that there are the Very Good, and then they are the Great, and the distance between is wide. Maslow's Theory Z helps to explain the necessary differences between the two. Nearing the latter part of his career, Maslow assessed that health and happiness weren't as infrequent as he had thought early in his work. As a result, he widened his idea of the Self-Actualizer to include anyone that was "good-hearted and energetic but not extremely creative." Self-Actualizers were socially well-adjusted, happy and healthy, but not the ...

The 5Fs of Quality of Life

December 29, 2016 – 3:26 pm
The New Year approaches and new opportunity for reinvention. I am a practical and quietly religious man who benefits from simple mnemonics to rightly apply life's instructions. In 2017, I aspire to apply the 5Fs more fully. “Do you not know your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, honor God in your body.” - 1 Corinthians 6:19-20 After studying these words again, I journaled practical applications to honoring God in my body. The 5 Fs for Quality of Life Fitness: the more capable I am to carry out the work, the more I can honor God in through my work. Daily striving to be free to move and to be free from pain of insufficient or excessive exercise, I honor the Temple. Food gained from the farm (gardened) or in ...

The Truth behind “Variation” in Exercise

December 27, 2016 – 6:32 am
Variation is a highly coveted belief in most fitness approaches. It espouses that the more that you change the exercises you perform - the less likely that you'll be injured, the more physique results you receive, and (magically) the more "functional" you'll become. Unfortunately, practicing variation, as it is currently applied, is like throwing an entire pot of cooked spaghetti against the wall to find out which will stick. Doing so makes a mess, spoils the meal, doesn't guarantee success, and can't teach you how to be more successful in the future. Your only prayer is to keep randomly selecting your exercises from a card deck or a dice roll. Variation, as a method, was aimed at preventing the over-use of one exercise leading to the diminishing returns, pain and eventual injury of over-training. By changing the exercise, you avoid that problem of over-using the exercise. But, this is also the ...

The Allergy Cure of Raw Milk of the Farm Effect

December 26, 2016 – 9:35 am
Heating (pasteurization) and mixing (homogenization) forces milk casein and fats into configurations that make the proteins stackable into fibers (amyloids). These milk protein fibers form a natural repetition of the same amino acid on each of the stacked proteins. Beta-amyloid fibers with positively charged amino acids in a band along their edges are what kills nerve cells in Alzheimer's disease. Raw milk, contrarily, does not contain these fibers because it is not pasteurized and homogenized. Read about the "farm effect" in raw milk that creates an immunological shield in "The Cure for the Allergy Epidemic" #ScottSonnon #PrimalEating a2a_linkname="The Allergy Cure of Raw Milk of the Farm Effect";a2a_linkurl="";

Swinging Weight for Functional Strength Longevity

December 26, 2016 – 7:46 am
You can swing a weight to decrease resistance or you can swing it to add resistance. Adding resistance through swinging weight is more powerful for functional fitness, than isolated range "lifted" weight. When I created the Clubbell and Circular Strength Training, I couldn't perform traditional compression-style lifting due to joint disease related injuries. (I can now; and you will be able to, too, if you read these instructions.) Like setting a bone with traction to stimulate growth, twenty years ago, I devised a plan to create an exercise effect by pulling bones and sinew apart rather than compressing them; fashioning a tool and method using Torque, Traction and Centripetal Force to create resistance far greater than an object's actual weight. The only problem with a circle is that it's complete. To swing weight for strength, you must train in the full range of your joints; which means, you have to start over, with ...

IN your body not ON some body

December 22, 2016 – 2:28 pm
In practicing a combat art with TACFIT, start feeling when alignment is right and when it isn't. You may or may not be able to do this in Grappling yet, but instead of getting swept up in executing a technique ON somebody, try to hold the perspective of strengthening the proper technique IN your body. Although most people currently view high level grappling as being in flow, that's only half of the equation: half is what to give way to, what to yield. People rarely understand consciously the other half: what to not give away. They don't have a plan to do this and don't have a map to do it because of lacking an understanding of how the body works. A good instructor does, but even then may not know how to communicate it. TACFIT programs will help. People used to joke about my head pressure, not realizing that pressure derives from my feet, ...

The Jenga of Proper Form

December 20, 2016 – 8:03 am
Proper form stacks alternating stability and mobility structures like a huge Jenga game: some pieces should move - others should not, or the entire stack crashes. Knowing what to move and what to resist moving is not simple, because your brain wants to achieve the goals you give it. Command: "Move there," and your body takes whatever route it can, despite its restrictions. Genius that it is, your body "cheats" to accommodate your deficiencies and limitations it's adopted over time. A great immediate survival tool, but less than optimal longevity strategy. To compensate, you must follow a "Move in this way," approach; with a process, rather than an outcome, orientation. Direct what should and shouldn't move. Go slower to become smoother, and speed becomes a natural byproduct of better quality movement. Practice what you should, and resist what you shouldn't. Make that your "workout" and you'll continue to grow and strengthen as you ...

The 6 Laws of Mobility

December 17, 2016 – 7:41 am
The 6 Laws of Mobility If you're moving a lot, poorly, you'll get in worse shape and pain faster. While the fitness industry has become obsessed with a fetish for movement, quality (mobility) has decreased considerably. When I introduced "Natural Movement" to the fitness industry in the 1990s, incumbent strength and conditioning experts laughed at national conferences where they had asked me to present. Now, every portly power lifting professor with smartphone is releasing his "movement of the day." Some might say: at least they're moving. But just because you can, does not mean you should. When I created the discipline of Mobility 20 years ago, I established the 6 laws for structuring movement exercise. If ignored or unlearned, these laws will persecute your body and they are. 1. Component: if a Movement can be reduced to a smaller joint action, it isn't Mobility. Dissect a Movement into its smallest components, and if you ...

Movement AS Exercise

December 11, 2016 – 7:36 pm
Movement and exercise are not mutually exclusive. To exercise USING movement, you must understand how exercise-stress deteriorates form. The quality of your technique erodes in a predictable pattern. The real purpose of TACFIT was the precision emphasis on exercising with proper movement technique under stress. That predictable pattern of dis-integration of your movement, posture and breath, also has a predictable pattern of RE-integration. Unlike corrective exercises approaches which repair distorted posture / structural alignment, TACFIT includes the remedial (to recover from stress) but also involves both compensation (the resilience to counteract stress) and augmentation (creating toughness to resist stress). #ScottSonnon #PrimalStress #TACFIT a2a_linkname="Movement AS Exercise";a2a_linkurl="";